Performance and Competition are in red
A) Every 4 minutes, for 24 minutes (6 sets):
1 High-Hang Snatch
1 Hang Snatch
1 Below-the-Knee Hang Snatch
Start light and work up only as appropriate. Move quickly but deliberately through each round. The goal is no misses on the Snatch. If you miss a rep, perform a 10 Burpee penalty on the spot. If your newer to the movement, leave out the burpees and work on snatch technique from the same positions.
B) 15 Minutes of Ring/Bar Muscle Up skill work
-If you don’t have Muscle Ups and can do a couple strict pull-ups, play with transitions on low rings/bar, Muscle Up Negatives on high rings and Hollow Body kips on high rings.
-If you don’t have strict pull-ups, do 1 strict pullup with assistance on the minute for 10 minutes.
B1) If you have bar muscle ups but not ring MU, practice ring muscle ups THEN do…. 3 minute AMRAP of Burpee Bar Muscle Ups.
B2) If you have both do….
6 min AMRAP
0-3:00 Max Rep Burpee Ring Muscle Ups
3:00-6:00 Max Rep Burpee Bar Muscle Ups5 Rounds NFT:
C) 5 sets of:
10 Abmat Situps or GHD Sit-Ups
10 Ring Rows